CFS Weekly Rundown (3/20-3/24)

Hey guys,

     It’s Sunday, time for the CrossFit Simplicity Weekly Rundown! We have an excellent week ahead for you guys and things are going to be heating up with our “pepper” theme for the workouts this week. We just wrapped up an eight week strength cycle so congratulations to all you guys who put in the work and came away with some new one rep max numbers. We are going to take a bit of a break this week and focus on some conditioning while we let our bodies get a little rest. Don’t forget our March 1K row/ski challenge as well. Now, let’s dive into this week and see what we have in store!

  • Congrats to all out Quarter Finals athletes who competed this weekend! Way to represent CFS!


We are on a 1-week break before the next strength program begins on March 27th!

**Upcoming Cycle Overview (LIFT-OFF):**

This 9-week cycle will focus more on the heavier Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want to focus on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time.


No strength this week so we can spend a little more time on the warm-ups, workout preps, and accessories. Monday, we begin with a 2-part workout that combines gymnastics and barbell movements for 2 intense couplets. Tuesday, we have a descending ladder of Assault Bike and Handstand Push Ups. Depending on the your strengths, you will choose where to push and which to recover. Then, we turn around on Wednesday and complete an ascending ladder of barbell lifting and burpees in which pacing and breathing need to be the primary focus from the start. Thursday is a Teams of 3 workout where you all can start moderately and ramp the pace up once down to your final machine. Friday is going to be a sprint, rest, and repeat day. Could you attack the short reps and stay strong through the run?

    Well, that’s all we have got for this week’s edition of the CrossFit Simplicity Weekly Rundown! I hope you guys are enjoying this beautiful Sunday and getting ready for a great week in the gym. Once again, remember that the CrossFit Open is a great opportunity to evaluate where we need improvement and then take that intentionality into our training over the next year. Let’s try to stay in here as consistent as possible and show up each day ready to work on those goals! Now get plenty of rest, relaxation, and recovery, so we can hit it hard this week. See you all in class!